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Beetroot vs. Wax gourd — In-Depth Nutrition Comparison

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The main differences between Beetroot and Wax gourd

  • Beetroot has more Folate, Manganese, Potassium, Fiber, Copper, and Iron, however, Wax gourd has more Vitamin C.
  • Daily need coverage for Folate from Beetroot is 26% higher.
  • Wax gourd has 65 times less Potassium than Beetroot. Beetroot has 325mg of Potassium, while Wax gourd has 5mg.
  • Wax gourd is lower in Sugar.

Food types used in this article are Beets, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Beetroot vs Wax gourd infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +110.5%
Contains more Magnesium +130%
Contains more Phosphorus +135.3%
Contains more Potassium +6400%
Contains less Sodium -27.1%
Contains more Copper +240.9%
Contains more Manganese +487.5%
Contains more Selenium +250%
Contains more Calcium +12.5%
Contains more Zinc +68.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Iron +110.5%
Contains more Magnesium +130%
Contains more Phosphorus +135.3%
Contains more Potassium +6400%
Contains less Sodium -27.1%
Contains more Copper +240.9%
Contains more Manganese +487.5%
Contains more Selenium +250%
Contains more Calcium +12.5%
Contains more Zinc +68.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +3900%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +109.4%
Contains more Folate +2625%
Contains more Choline +22.4%
Contains more Vitamin E +100%
Contains more Vitamin C +114.3%
Contains more Vitamin B3 +15%
Contains more Vitamin K +1300%
Equal in Vitamin B1 - 0.034
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 3% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +3900%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +109.4%
Contains more Folate +2625%
Contains more Choline +22.4%
Contains more Vitamin E +100%
Contains more Vitamin C +114.3%
Contains more Vitamin B3 +15%
Contains more Vitamin K +1300%
Equal in Vitamin B1 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +302.5%
Contains more Carbs +214.5%
Contains more Other +260%
Contains more Fats +17.6%
Equal in Water - 96.06
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +302.5%
Contains more Carbs +214.5%
Contains more Other +260%
Contains more Fats +17.6%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +15.6%
Contains more Polyunsaturated fat +46.7%
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +15.6%
Contains more Polyunsaturated fat +46.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Wax gourd
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beetroot Wax gourd Opinion
Net carbs 6.76g 2.04g Beetroot
Protein 1.61g 0.4g Beetroot
Fats 0.17g 0.2g Wax gourd
Carbs 9.56g 3.04g Beetroot
Calories 43kcal 14kcal Beetroot
Sugar 6.76g 1.18g Wax gourd
Fiber 2.8g 1g Beetroot
Calcium 16mg 18mg Wax gourd
Iron 0.8mg 0.38mg Beetroot
Magnesium 23mg 10mg Beetroot
Phosphorus 40mg 17mg Beetroot
Potassium 325mg 5mg Beetroot
Sodium 78mg 107mg Beetroot
Zinc 0.35mg 0.59mg Wax gourd
Copper 0.075mg 0.022mg Beetroot
Manganese 0.329mg 0.056mg Beetroot
Selenium 0.7µg 0.2µg Beetroot
Vitamin A 33IU 0IU Beetroot
Vitamin A RAE 2µg 0µg Beetroot
Vitamin E 0.04mg 0.08mg Wax gourd
Vitamin C 4.9mg 10.5mg Wax gourd
Vitamin B1 0.031mg 0.034mg Wax gourd
Vitamin B2 0.04mg 0.001mg Beetroot
Vitamin B3 0.334mg 0.384mg Wax gourd
Vitamin B5 0.155mg 0.121mg Beetroot
Vitamin B6 0.067mg 0.032mg Beetroot
Folate 109µg 4µg Beetroot
Choline 6mg 4.9mg Beetroot
Vitamin K 0.2µg 2.8µg Wax gourd
Tryptophan 0.019mg 0.002mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg 0.009mg Beetroot
Methionine 0.018mg 0.003mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.027g 0.016g Wax gourd
Monounsaturated Fat 0.032g 0.037g Wax gourd
Polyunsaturated fat 0.06g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Wax gourd
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Beetroot
6%
Wax gourd
Minerals Daily Need Coverage Score
19%
Beetroot
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 5.58g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 64)
Which food is cheaper?
Wax gourd
Wax gourd is cheaper (difference - $0.5)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.